Unofanira kunge uchinzwa nezve "Keto Diet" mazuva ano, handiti? Vanhu vazhinji vanoti vari kuita kudya uku kuti vaderedze huremu uye vave neutano hwakanaka. Saka, patinoita kudya uku kweketo nemazvo, maitiro akakosha anoitika mumuviri wedu anonzi "Ketosis". Ungave wakatya mushure mekunzwa izwi iri. Nekuti tiri kutaura nezvemamiriro akafanana, asi ane njodzi. Zvakanaka, usatye. Muchinyorwa chino nhasi, tichataura chaizvo, zviri nyore, nezve ketosis, chii chinonzi keto diet, zvakanakira nezvayakaipira, uye kunyanya zvatinofanira kungwarira.
Kutanga, chii chinonzi Ketosis?
Zviri nyore kwazvo. Ketosis inzira iyo muviri wako unoshandisa mafuta semafuta ayo makuru kugadzira simba.
Zvino ungave uchifunga kuti, "Saka chii chinowanzo shandiswa nemuviri wedu kuti uwane simba?" Kazhinji, simba guru remuviri wedu, sepeturu yemotokari, iglucose . Tinowana rudzi urwu rweshuga runonzi glucose kubva kumacarbohydrates atinodya, ari chikafu chine starch neshuga. Patinodya mupunga, chingwa, manoodles, mbatatisi, mbatatisi, nemarudzi akawanda emichero, muviri wedu unogaya makabhohaidhiretsi iwayo woashandura kuita glucose.
Glucose iyi ndiyo inoshandiswa nemasero emuviri wedu kugadzira simba raanoda kuti amhanye, asvetuke, uye ashande mukati mezuva rose. Glucose yasara inochengetwa muchiropa chedu uye inoburitswa zvishoma kana ichidikanwa.
Fungidzira kuti waderedza zvakanyanya kudya kwako makabhohaidhiretsi. Chii chinoitika ipapo? Huwandu hweglucose hunogamuchirwa nemuviri wako hahuna kukwana. Glucose inochengetwa muchiropa inopedzwawo. Iye zvino muviri unoda simba, asi hauna mafuta makuru (glucose). Zvakafanana nemotokari yapera mafuta.
Panguva ino, miviri yedu inowana simba rakawanda nekuchenjera. Mafuta anochengetwa mumuviri wedu.
Muviri unotanga kupisa mafuta aya. Kana mafuta apiswa, chimwe chinhu chinonzi ma ketone chinoumbwa. Ma ketone aya anova simba idzva kuuropi hwedu nemuviri panzvimbo peglucose. Izvi zvinowedzera huwandu hwema ketone muropa, uye tinodana izvi kuti state ketosis , uko muviri unoshandisa ma ketone zvakanyanya sesimba.
Saka chii chinonzi Keto Diet?
Kudya kweketogenic kudya kunoisa miviri yedu muchimiro cheketosis nemaune uye zvakarongeka. Izvi zvinosanganisira kuderedza zvakanyanya huwandu hwemakabhohaidhiretsi atinodya uye panzvimbo pezvo kudya chikafu chine mafuta akawanda.
Kuumbwa kwekudya kwe keto kwakajairika kunowanzoita seizvi:
- Mafuta: 70% - 80%
- Mapuroteni: 10% - 20%
- Makabhohaidhiretsi: 5% - 10%
Sezvamunoona, izvi zvakasiyana zvachose nekudya kwatinodya. Nekuti tinofanira kurega kudya zvine sitachi senge mupunga, chingwa, jackfruit, breadfruit, mbatatisi, michero ine shuga yakawanda, uye zviyo. Pane kudaro, tinoisa pamberi zvekudya zvinopa mafuta.
| Zvinhu zvekudya zvakawanda pakudya kweketo | Zvinhu zvekumisa kana kuderedza zvakanyanya kudya keto |
|---|---|
| Nyama, hove (kunyanya hove dzine mafuta akadai sesalmon neherring) | Zvokudya zvese zvine sitachi semupunga, chingwa, roti, indiappa, noodles, kottu |
| Mazai | Shuga nezvinwiwa zvese nezvinotapira zvine shuga yakawedzerwa |
| Chizi, bota, kirimu | Mbatatisi dzakadai sembatatisi, mbatatisi, mufarinya, jackfruit, uye plantain |
| Nzungu (Walnuts, Almonds) nemafuta akagadzirwa nenzungu | Michero ine shuga yakawanda yakaita semabhanana, mango, uye mapapaya (michero inobvumirwa zvishoma nezvishoma) |
| Mafuta ane hutano akadai semafuta emuorivhi nemafuta ekokonati | Zviyo zvakaita se lentils, chickpeas, uye green beans |
| Avokadho | Muriwo unomera pasi pevhu, wakadai semakarotsi nebeet (izvi zvine makabhohaidhiretsi akawanda) |
Unofanira kuderedza makabhohaidhiretsi zvakadii kuti upinde mu ketosis?
Kazhinji, kuti upinde uye uchengetedze ketosis, unofanirwa kudya zvinopfuura 50 gramu yemacarbohydrate pazuva.Unofanira kuramba wakaderera. Kumwe kudya kwakasimba kwe keto kunoderedza izvi kusvika pamagiramu makumi maviri chete. Funga nezvazvo, zvidimbu zvitatu zvechingwa chenguva dzose zvine magiramu makumi mashanu. Ipapo uchanzwisisa kuti unofanira kuderedza zvakadini.
Zvinotora nguva yakareba sei kuti ketosis ipinde mumuviri?
Kana ukadya pakati pe20-50 magiramu emacarbohydrate pazuva, muviri wako unowanzotanga kupinda muketosis mukati memazuva maviri kusvika mana . Zvisinei, nguva iyi haina kufanana kune wese munhu. Kune vamwe vanhu, zvinogona kutora vhiki kana kupfuura. Pane zvikonzero zvakati wandei zveizvi:
- Zera rako: Nekuti metabolism inochinja nekukura.
- Kudya kwako: Chiyero chemafuta, mapuroteni, uye makabhohaidhiretsi aunodya.
- Kurovedza muviri: Kurovedza muviri kwaunoita kakawanda sei.
- Kuchinja kwemafuta mumuviri: Miviri yevamwe vanhu inopisa mafuta nekukurumidza.
- Kurara uye kushushikana: Izvi zvinogonawo kukanganisa mahormone uye kunonoka kupinda mu ketosis.
Pamusoro pezvo, kana ukadya makabhohaidhiretsi akawanda akadai semupunga nechingwa usati watanga kudya keto, zvinotora nguva yakareba kuti muviri wako upedze shuga yawakachengeta, saka zvinotora nguva yakareba kuti ketosis ipinde mumuviri.
Ngationei kuti ketosis iyi inobatsira sei.
Tsvagiridzo pamusoro pekudya kwe keto uye ketosis yakawana mabhenefiti akawanda pahutano.
1. Kudzikira kwehuremu: Ichi ndicho chikonzero chikuru chinoita kuti vanhu vazhinji vatevedzere kudya kweketo. Ketosis inopisa mafuta akachengetwa, izvo zvinoita kuti vadzikire huremu. Izvi zvinobatsira kuderedza mafuta emukati medumbu, kunyanya mudumbu . Uyewo, mafuta akawanda nemapuroteni zviri mukudya zvinoderedza nzara uye zvinodzora kudya nguva nenguva.
2. Kudzora Pfumo: Vanachiremba vanokurudzira kudya keto kudzora pfari, kunyanya kune vamwe vana vasingapindure zvakanaka nemishonga. Zvakaonekwa kuti kana uropi huchishandisa ketones pachinzvimbo cheglucose, kushanduka kwekufema kweuropi uye pfari zvinoderera.
3. Zvirwere zvetsinga: Tsvagiridzo inoratidza kuti kudya keto kunogona kubatsira pazvirwere zvakaita seAlzheimer's disease , autism, uye mamwe marudzi ekenza yeuropi ( glioblastoma ).
4. Kutarisira Chirwere Cheshuga Cherudzi rwechipiri: Sezvo ichideredza huwandu hwemakabhohaidhiretsi, inobatsira kudzora huwandu hweshuga muropa uye inobatsira kuderedza uremu. Zvisinei, kana uine chirwere cheshuga, unofanira kubvunza chiremba wako usati watanga kudya rudzi urwu rwekudya.
5. Deredza njodzi yezvirwere zvemwoyo: Deredza BP, wedzera HDL cholesterol, iyo inobatsira muviriKudya uku kunogona kubatsira kuwedzera huwandu uye kuderedza rudzi rwemafuta anokuvadza anonzi triglycerides.
Pamusoro pezvo, vamwe vanhu vanotaura kuti vanonzwa vakasununguka uye vane simba rakawanda pavanenge vari mumamiriro ezvinhu e ketosis.
Asi tinofanirawo kutarisa kune rimwe divi - migumisiro yacho ndeipi?
Kunyangwe kudya keto kune zvakunobatsira, hazvisi nyore kune wese munhu. Panogona kuva nemigumisiro yakaipa.
Muviri paunotanga kuva ketosis, vamwe vanhu vanowana chirwere chinonzi "keto flu." Zvakafanana nekuva nefuruu.
- Musoro
- Kurutsa uye kuda kurutsa
- Basa rakaoma
- Kunetseka
Dambudziko iri rinowanzopera mukati memazuva mashoma. Pamusoro pezvo, kune zvimwe zvinokonzeresa:
- Kufema kweKeto: Kana ma ketone abuda mumuviri, chinhu chinonzi acetone chinogona kukonzera kunhuhwirira kwakasiyana kubva mukufema.
- Kuzvimba: Tinowanzowana faibha yakawanda kubva muzvikafu zvine makabhohaidhiretsi. Kuzvimba kunogona kuitika kana izvi zvikasagadziriswa.
- Kushaya hope.
- Kushaya mvura mumuviri.
- Osteopenia: Mapfupa anogona kupera simba nekufamba kwenguva.
- Kuwedzera kwemafuta emuviri (hyperlipidemia).
- Njodzi yematombo eitsvo.
Zvakakosha zvikuru: Musiyano uripo pakati peKetosis neDiabetic Ketoacidosis (DKA)
Ichi ndicho chikamu chakakosha chechinyorwa chino. Vanhu vazhinji vanosanganisa ketosis neDiabetic Ketoacidosis (DKA) . Aya mamiriro maviri akasiyana zvachose.
Ketosis inzira inodzorwa uye isingakuvadzi yekuchinja kwemuviri, asi DKA idambudziko rinotyisidzira hupenyu rinoda kurapwa nekukurumidza.
Ngatitarisei musiyano uripo pakati pezviviri izvi nenzira iyi.
| Hunhu | Ketosis | Chirwere cheshuga ketoacidosis (DKA) |
|---|---|---|
| Chinzvimbo | Maitiro ekugadzirisa muviri akajairika, anodzoreka. | Dambudziko rehutano rinotyisidzira hupenyu. |
| Ndiani ari kukanganiswa? | Zvinogona kuitika kune chero munhu ane hutano hwakanaka ari pakudya keto uye ari kutsanya. | Kazhinji kune vanhu vane chirwere cheshuga cherudzi rwekutanga uye dzimwe nguva kune vanhu vane chirwere cheshuga cherudzi rwechipiri chisingadzoreki. |
| Nhamba ye insulin | Kunyangwe iri shoma, muviri une insulin yakakwana yekudzora kugadzirwa kweketone. | Insulin shoma kana kuti hapana zvachose. |
| Mazinga eKetone | Zviri kukwira, asi zviri padanho rinogoneka. | Kusvika padanho repamusoro-soro, risingadzoreki . |
| Acidity yeropa | Ropa harina acid. pH inoramba iri padanho rakajairika. | Ropa rinova neacid ine njodzi. Ndosaka richinzi "acidosis." |
MuDKA, masero haagone kushandisa glucose nekuti hapana insulin. Nekuda kweizvozvo, muviri unopisa mafuta zvisingadzoreki uye unoburitsa ma ketone akawanda. Izvi zvinogona kukonzera acid muropa, kupera mvura mumuviri, kukuvara kwenhengo, uye kunyange kufa. Saka, kana uine chirwere cheshuga, zvine njodzi kutanga keto diet usina kubvunza chiremba wako.
Mharidzo Yekuenda Nayo Kumba
- Ketosis inzira yechisikigo iyo muviri unopisa mafuta kuti uwane simba. Izvi hazvikuvadzi.
- Kudya kweketo kudya kushoma kwazvo kune makabhohaidhiretsi, uye mafuta akawanda kunoita kuti muviri uve muketosis.
- Kunyange zvazvo paine zvakanakira zvakaita sekudzikira kwehuremu uye kudzora pfari, kunewo migumisiro yakaipa yakaita sekuzvimba, kufema kunonhuwa, uye njodzi dzehutano kwenguva refu.
- Kudya kweketo hakusi kwemunhu wese. Iva nechokwadi chekutaura nachiremba wako usati watanga kudya chero kwakakosha, kunyanya kana uine zvimwe zvirwere zvakaita sechirwere cheshuga, chirwere chemwoyo, kana chirwere cheitsvo.
- Ketosis nechirwere cheshuga ketoacidosis (DKA) zvirwere zviviri zvakasiyana zvachose. DKA idambudziko rinotyisidzira hupenyu.
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